30 min Beginner Yoga - Therapeutic Hips & Lower Back DEEP STRETCH

Relieve aches and pains from your hips and lower back with this 30 min yoga class.
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Hi friends, this week I'm offering you a 30 minute hatha yoga practice perfect for beginners! The focus of this practice is on stretching your hips and lower back. This is great for those of you looking for sciatica pain relief or who just want to increase your flexibility in your lower body. There are no props necessary and it's great for all experience levels.
If you're new to yoga, remember that the most important thing is to stay focused on your breath. Don't worry if you don't get all the poses correctly or if you need to take a break. Be patient with yourself, do what you can and remember to relax. This is a wonderful class to alleviate stress and anxiety.
We will work on all areas of the hip joint as well as glute stretches, quad stretches, psoas, hip flexors, hamstrings and low back.
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Kassandra
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Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.#30minyoga #beginneryoga #yogaforhips

[@yogawithkassandra]

*How did this one go for you? Leave me a comment below! 👇*

[@Chicken_Godd___]

It was awesome . Very therapeutic ❤

[@wandacorley7921]

@@Chicken_Godd___ 👍🏽🙏🏽💜 Namaste

[@johnootes]

love it! Thank you.

[@mckaywest5715]

Favorite class so far, can we get some more QL openings in the future please!

[@dorijansen3693]

Thanks, this was very therapeutic. Is it just my sound system or is the base really high on your background music? It's reverberating off the walls here!

[@susangoodrichlerner7819]

Oh my! Although this is a great class for beginners, as a former yoga teacher, I honestly could do it every day! The hips flexors are such an important part of relieving lower back and hip pain. It is wonderful that you hit all areas, both inner and outer. The little adaptations to the poses really help take them to the edge which I appreciate! I feel so open after the video. Of all the videos I have done, this is definitely the one I like the best! Thank you so much, Kassandra! Namaste!

[@siipeezy809]

Mmmmmmkmmmmmmmmmmmmmmm

[@siipeezy809]

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[@siipeezy809]

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[@siipeezy809]

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[@siipeezy809]

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[@pree_yum]

I paused my practice midway because I felt called to write this for anyone who might need to hear it - IT'S VERY VERY NORMAL TO HAVE ASYMMETRY IN YOUR BODY. Thank YOU for these beautiful words Kassandra, and for your uplifting energy. I am hearing so many yummy clicks in my body. May the Universe bless you with infinite abundance and joy. ☺

[@dragonfiregray5125]

Kassandra; I’m recovering from a monthlong illness that has left me weak and exhausted. I’ve been doing one of your classes every day and it’s literally giving me my life back. Thanks so much for all you do; your classes are incredibly healing.

[@arzubokhari]

I've always thought yoga was boring and not worth completing. Turns out I just hadn't found the right teacher. Thank you for making me fall in love with yoga 😊

[@amandao7720]

My back feels so much better overall from doing your yoga sessions in the mornings. I really can’t thank you enough!! 🙏🙏🙏

[@yogawithkassandra]

So happy to hear that!

[@mapplesyrup7661]

I agree. Me as well . It feels so great

[@ontimeformyparty7116]

Dido!!!

[@peggydurbalainterpreter9924]

I started doing Yoga with Kassandra one month ago after suffering from low back problems for years. I cannot believe how much better I feel after just one month of doing this yoga! I also have tons more flexibility and just in general feel so much better. I LOVE all the variety of these workouts, and after doing this particular one just this morning, I can't wait to do it again! Thanks!!!

[@adrianclyde2688]

My back feels better.no more tigthness.thanks to you.

[@rnrbunt]

This remains my ‘go to’ video for stretching my back. It has been extremely effective in keeping me pain free. ❤️

[@Mjdogs]

Me too!

[@jcmick8430]

I really enjoyed this one too. If I may suggest, try the 12 minute foundation it changed my life regarding back pain

[@susanfiglietti1356]

I agree. I go back to this video regularly when I have some pain and also to prevent lower back and hip pain. Thank you, Kassandra!

[@AngieToppan]

I'm 64 and have never suffered from lower back or hip pain....until after a long flat walk a few weeks ago. It sent me looking for lower back/hip yoga classes and led me to you. I've now tried quite a few of your classes with this focus, as well as others, and honestly, it feels like I've come home. I love everything about the way you are in these videos - your voice, the non-intrusive soundscapes, the precise, unfussy, crystal clear instructions, the lack of chatter, the pace(s), and the sequences. Within the limitations experienced by the soreness in my body, I have happened upon a whole world of new possibilities! Thank you for so generously offering your beautiful practices!

[@Nomad_X]

I’ve been working as a humanitarian medic and i feel so isolated where i am at geographically. Being able to at least connect with an online yoga class and reopen my practice feels amazing. A massive stress relief

[@kristina9304]

This was such a relaxing class to do in the evening. I didn't even realize how tight my lower back is until those side stretches! Loved this, and would love more videos targeting all of the back and a tight neck. Thank you for all that you do!

[@cateyes0068]

Did this during my lunch break. So relaxing and refreshing. Just what I needed 🙂 🧘🙏namaste to you all

[@jessicabrousseau6714]

I have been in so much pain especially in my right hip, I just did this class and it’s the most relief I’ve had in so long…. I didn’t want to stop.❤

[@eduardocastillo2947]

I thank the Universe for giving us Kassandra! I've been doing your routines for over 2 months now every day. You've changed my life through your teachings! Namaste Kassandra!

[@yogawithkassandra]

Thank you so much namaste

[@indykatley10317]

Thank you so much, Kassandra! I love the slower flow classes!

[@amywalker9224]

I regularly do several yoga videos for LB &H’s to help my lumbar spine arthritis. This so far is the best I’ve found. I also LOVE your 10-15 minute morning yoga Kassandra. Thank you

[@maryduhamel1046]

I have chronic back pain. I do this back pain yoga almost every AM to alleviate the pain and get on with my day. Thank you!

[@12cowwoman]

Dearest Kassandra! I had a herniated disk back in October and back pain ever since, hence I started to excercise and recently tried yoga - anything to stop the pain and getting more movement... Your 10 minute yoga lessons were all I could handle in the beginning as I haf never done yoga plus it hurt too much 🙈 This week is the first timeI managed to almost painfree make itt through this video and I am so grateful for you and what you do for our physical and mental well-being! Today, at the end of this video, I just felt so thankful and moved to tears - thank you, thank you, thank you! You can not imagine the difference you make in our lives"hugs"

[@sarahjames8287]

I love your videos! I’ve had chronic back pain for 3 years and after two weeks of doing just 10 or 20 minutes a day I feel like a new person. Thank you so much 🙏🙏🙏

[@arshadumrethi5805]

Very true

[@almiradominguez589]

It felt so good after the doing this hip and back Yoga. ❤ the discomfort has gone. Thanks kassandra and blessings.

[@dan71559]

I used to be a devout practitioner but covid and circumstance lead me astray. Sure enough I started to suffer so many of my old pattern of decline. Yoga calling me. This practice is perfect. True to form and self I feel so much better physically and more important, emotionally. Yoga saved my life. Feels good to go home. Thank you ❤

[@eightnineteen819]

Hadn't done yoga since June 2021 and decided to do this one just now because I needed a hip stretch. I can't believe how much I miss doing yoga and the wonders it does for my body. My hips and I are grateful for you, Kassandra. Thank you for your light!

[@amandaclapham3587]

Amazing, I feel more open after struggling with tightness in my right hip and lower back. I’ll be carrying out more of your classes, thank you 🙏

[@Psylosymon888]

i'm 43 and skateboarded for most of my life so my hips and back are super tight now. Ive done this practice about 5 times now and it is my fave hip stretch class I've found on youtube , thank you!

[@soniakhanna6850]

This is a great routine for hip and lower back pain. I return to this once a week for instant relief. Thanks Kassandra.

[@raniali2107]

First comment... Yaaay Hey kassandra thanks for all of your videos.. You are such an inspiration.... I've been doing your one month yoga challenge for the last three months.. .. I love it.. I dream of attending a real yoga class with you So much love❤️❤️❤️ from algeria 🇩🇿🇩🇿

[@sarahdickey6923]

Finally got rid of the hip/back pain I've been struggling with for the past couple days. What a blessed way to start the morning:)

[@yogawithkassandra]

So glad the class was helpful :)

[@YogawithCheryl]

It's amazing isn't it...spend a little time and feel the discomfort melt away! Always helps me too!🙏

[@judithbock3439]

Such a wonderfully led segment. It's very beneficial to my chronic low back and hip pain and stiffness. I am a 76-year-old follower. thank you!

[@andreafox1730]

Kia ora from Aotearoa New Zealand Kassandra. Thank you so much for making these videos. I've done more of your yoga workouts but have not left a comment before. I didn't sleep well last night and woke up feeling grumpy,sore and tired. I need to go to work and be pleasant and helpful to our elders who are gathering for a Christmas lunch. After doing this workout I feel more peaceful, relaxed and feel less tension in my body. I love the sound of your voice, your clear instructions and the options you provide for each move.

[@sandraboiteau6074]

one of my top 5 back defuckulator videos

[@alexanderokeeffe9837]

Those 30 minutes flew by, great session, thank you 🙏

[@pinchofglutenfree]

I have been crying with fibromyalgia hip pain for 4 days, and this stretch helped me so much. Thank you!

[@Omtatsatup]

i woke in agony this morning awaiting a visit from my sisters and wondered how i could go on .Five minutes with you is all it took to set me back on my feet .Had a blissful day without any pain .Thankyou for your dedication ,you have a lovely way with you .It's great to know there are people like yourself in this world of ours .Bless you.

[@barbsplantbasedkitchen]

This is just what my back and hips needed! Thank you for getting me through the pandemic! I really appreciate you!!

[@saraspector1940]

Loved. Perfect therapeutic practice for my cranky “old lady hip” first thing in the morning. Am kinda missing your pets appearing once in awhile ☺️

[@silkestevens5636]

My husband and I do this video regularly, one of our favourites, we both suffered from lower back pain for years until we started doing your videos, it's remarkable the difference we've both experienced! Thank you so much, we feel blessed that we found your channel and it's been a revelation in terms of physical strength, flexibility, stamina and mindfulness! WE LOVE YOU KASSANDRA:-)

[@carolinadoering9014]

You are the best, three days in a row doing this Therapeutic Yoga and my hips pain is gone...THANK YOU!!!

[@cdwalks5243]

Always come back to this one for my lower back and hip stretch. Its easy on my body and I get a perfect stretch where its needed. Thank you, Kassandra.

[@lexidixon]

This felt sooooo good & helped my lower back& hip pain. Love this one! ❤

[@JeramieSaito]

I have a cold today and my hips and lower back hurt but I feel better and more peaceful after this practice. Thanks Kassandra!

[@TheDani86]

I've been out of my practice for a very long time, been grappling with grief, loss and major life stressors. I didn't realize how much trauma I was carrying in my body until this session. It was like every pose was letting more go. I need to get back to doing your videos. Thank you!

[@spellboundchick31]

This class was fantastic. I went on an 8-mile hike yesterday, so my legs were really sore this morning. This was just what I needed!

[@SweeeeetTea]

I haven't done any yoga in entirely too long, and this was such a lovely practice to ease back into it with. 💕

[@YogawithCheryl]

Welcome back, always feels good to get back to it!🙏

[@ladykws]

4/18/2022. Monday. Exactly what I needed. More therapeutic yoga sessions, please!

[@judithkromm372]

🙏 thank you, Kassandra! So glad to find your classes!! I have problems with tight hips and low back, and this video really helps loosen them up! Namaste!

[@yazminhalza]

This was exactly what I needed this morning 🥰

[@arshadumrethi5805]

Same

[@hetveegosar8675]

Your sessions over all are really therapeutic. They are not too advanced and not basic, it is just the perfect amount of work my body can put in and trust me my body feels good after each session. Thank you for everything. Love

[@genevievecooper5388]

Therapeutic for my lower back indeed. I hurt it 4 days ago and have been struggling with my usual flows with u and abandoned doing my daily. This one really helped me Thank u Legendary lady🌼👌

[@oliviaannestamaria]

Today was my first time doing Yoga as I have a lower back strain and it's been almost 3 weeks now. I came across your video and wanted to give this a try. It was such a good session and I loved every minute of it. My body and my back feels good

[@gadams934]

Those deeeeeep stretches are exactly what this runner needed. Thank you - hips feel so open now :-)

[@janettorres73]

I did this one again today, as I’m waking up so achey in my lower back. This felt SO good. Ughh, my old bones and chilly mornings. Thank you, Kassandra! Have a blessed day and hope to practice again mañana! 🙏👯‍♀️🧘🏻‍♀️🥰💕

[@candidconversations]

This practice is really helpful for me in relieving the knots and tension from my neck to hips! Thank you Kassandra!

[@Livleyallthetime]

Amazing how I do this practice the most often! Not only great for the hips but also for mental state of taking care of myself ❤ thank you 😊

[@veronikaveronikaii5214]

So glad I've decide to practice this flow today! My lower back was really tense, and now, it really really feels great!!! Thanks Kassandra!

[@theelifant5086]

Thank you for this wonderful class! You introduced me to yoga during lockdown and I love your classes

[@molliebrady3683]

I injured my back 3 years ago and have been experiencing a deep muscle spasm since. I do this video every day and I cannot express my gratitude for you and posting this. Thank you!!

[@j1mbethmag]

This is the best video and set of poses for stretching out my very tight hips, hamstrings, psoas and lower back. I'm 59 and have arthritis in my left hip and I can do this with a few modifications and I feel so much better afterwards. I go from waking up and being so tight I can hardly move to feeling "lubricated". Thank you!

[@thecouplechallenge7110]

exactly what I needed! Your videos are always on point! Could you make a pre-workout yoga video for weight lifters? I notice you have a few for swimmers, runners etc but would love something for weight lifters! 😀

[@arshadumrethi5805]

Indeed!

[@tllong124]

I have done this routine several times to open up my impinged right hip, from kicking a bag. It has been very helpful. Thank you.

[@meredith3361]

Thank you so much! So happy I found you. I’ve been consistently doing your practices for the first time in way too long, and it is helping me so much already. Great stuff!!

[@amyjacob2100]

This is my favorite back and hips video! I come back to it whenever I need some great stretches in those areas. Thank you!😊

[@rabyayosuf2964]

I’m in love with your content! This can’t be more timely! Pls let me know if you offer one to one training! I’m based in Ottawa ❤️

[@IgorCongedo]

Hey Kassandra, I really needed this session. For a few days felt that my back and hips were very stiff. Thank you for it. Greetings from Belgium...🤩🤩🤩

[@gentahoxhamullett3204]

Your classes from here on KZbin are so helpful. Thank you so much Kassandra.

[@f3b3s1]

Hi Kassandra you are my go to yogi when I need to relax, unwind and de-stress. Today I woke up feeling stiff and a bit sore in my hips and lower back. This workout coupled with the soothing sounds was just what I needed. I feel completely zen. I might sit on my Amethyst Biomat now just for some added relief. Thank you 🙏🏾🧘🏾‍♀️

[@mandariw23]

Im here cause my husband love ur works! Hi Kassandra, new fan 🙋

[@thecouplechallenge7110]

Do you do yoga together? My bf and I love to do it as our weekly quality time :)

[@mandariw23]

@@thecouplechallenge7110 of course! i agree, it's great to spend time together with this exercise in the lockdown! I'm doing her last year 30 days challenge now and cannot wait for her next 30 days challenge in april! x

[@lauraq6347]

I love working on my hips. I am sitting in front of a computer almost all day now and this is a great way to stretch my legs, hips and lower back. Thank you 🙏

[@bluejayonmyshoulder7383]

28 years old. Had hip and lower back twinges for 3 years now. I learned to not be hard on myself and frustrated w my body. Instead, it’s given me the opportunity to slow down and feel into my body with yoga. 🧘‍♀️ namaste.🙏

[@mariefenton5119]

I love how much more relaxed my back and hips feel after this class. Thanks Kassandra

[@Irn841]

I am a different person than I was 30 minutes ago, so relaxing and pain reliever!!

[@ginamarie1920]

My lower back has been so stiff and sore for the past few days. This practice was just what I needed. Thank you!

[@mairavp]

One of my favorites! This class is magical!!!

[@jacquelinelauko3036]

I love how many videos you have!! I have tried so many and I never get bored. You always find the best ways to mix the poses. I have felt amazing since finding you!!!

[@AltcoinDaily]

👍👍👍

[@chanda782]

definitely need to check this one out - my lower back is the worst 😅

[@wandacorley7921]

You'll be glad you did! I completely understand, had surgery over a decade ago and YwK really helps me cope and heal! Joyful Healing Beautiful! Namaste 🙏🏽💜

[@YogawithCheryl]

Absolutely...anytime I can do lower back and hip work...I'm in!🙏

[@juliamatson6892]

Exactly what my body needed this morning...so happy I found this video today! Thank you for your instruction 🙏🏽

[@juliawolson6122]

I keep coming back to this practice. Thank you so much, Kassandra. Namaste 🙏🏼

[@tanisha9080]

Wow !!!! I love all your hip yoga flows !!! You should do the 10 min morning yoga challenge again !! :D

[@palmareal13]

She will have a new 30 day challenge in April! 😊🙏

[@tanisha9080]

@@palmareal13 oh - thanks :)

[@lucykaneva1819]

Love you so muchhh! 😍❤ Can you make a new free challenge in KZbin, please?

[@amandao7720]

Perhaps a 30 day evening yoga challenge? Or a strength one to get us beginners up to intermediate?

[@palmareal13]

She actually will in April. She said it I believe on Instagram, she even finished filming the videos for this upcoming challenge. 😌🙏

[@yogawithkassandra]

I'll have one in April 2021!

[@Janthebee33]

Thank you Kassandra. Always get so much out of each yoga practice I do with you.

[@NinaDmytraczenko]

Thank you for sharing your work, Kassandra! Your practices have helped me take better care of myself, with a special focus on my sway back while preventing injury due to hypermobility!

[@olgakibitkina619]

damn did Kassandra get a new camera? that video quality was crisp.

[@kristinegoodman7534]

This is a good one! Especially for those of us that lift/run and work a desk job. I feel like I can never get enough deep stretches in the hips. Deer pose is amazing and I forget about it!

[@briannalindblad8207]

This saved my back and I’ve made it a daily routine. My cats love it to they love to join me when I do it . ❤

[@mairavp]

Always come back to this one! Thank you!

[@maisonmrs9232]

I absolutely love your channel! I am growing my practice with your help! Thank you and blessings in your work!

[@chynadyvina]

Fantastic combination of deep stretches! My hips and lower back have been feeling very stiff and sore lately and this offered really nice relief.

[@esterk1592]

Thank You, Kassandra. I am just a begginner and it was always hard for me to find lessons on youtube that would be doable for me. In past weeks I've tried few of your videos for begginners and they all felt good. I really feel motivated to continue with practice. Bless You. 🙏

[@ritiannefarrugia7794]

Thank you so much for sharing these classes......you made me fall in love with yoga xx

[@angelicachong3772]

one of Kassandra's best classes!!! You truly end up feeling great with a flexible lower back! Super stretch! Thanks a lot!

[@smcerbone]

This was a lifesaver for me this morning. Perfect amount of stretch and release without overdoing it. Thank you K.

[@haleycostner1205]

I always come back to this class when I’ve just overdone it with difficult yoga or strenuous work. I took a 3 hour inversion and arm balance class today and boy did I need this!! My low back feels healed!

[@eleonoreconstant]

Thank you! I really feel much better now! Calmer and my body feel less painful and more peaceful!! Have a great day!

[@drkaterinaathanasiou7634]

It fells so good to start my morning with your therapeutical stretching exercises ! Thank you 🙏 Kassandra !!

[@DylankBright]

I have been doing this yoga for a whole week straight not missing a single minute and i immediately feel the difference in my lower back and hips, my tension, pain reduced at least by 40% and my stretches get deeper everyday. Love it

[@oom19jan]

I love this class. Soft, gentle and mild-soothing. Thank you

[@mackenziegray1219]

What a fantastic session! My mom and I completed your 30-day yoga challenge and now we're HOOKED! Thanks for opening our eyes to the amazing world of yoga and you!

[@michaelabaskerville7643]

Thank you for this one, Kassandra! I really needed this yoga therapy today! Love spending my time on the mat with you - so thankful to have found you. Namaste.

[@justineb.27]

I'm feeling so much better now and really grounded. Thank you!

[@vesnyakinci]

You saved me from an upcoming injury, caused from sitting all the time. Now i feel good and tingly :) thank you Kassandra

[@millydawson9361]

I am always grateful for your yoga teaching Kassandra. Thank you so much for the invaluable classes you post.

[@cheraidouglas761]

You are definitely one of my favourite yoga teachers, thank you, it felt amazing!!! Could tell my body needed that very much - I feel less tension in my back which is great. Love and light to you all x